Simply Health ME

Simply Health ME E93 - Putting it all together

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5 Things:

 

  • Restricting your eating window

 

      1. At least 14hrs restriction of NO FOOD (even if you’re healthy)
  • If you have t2d / neurodegenerative disorders, obesity, then extend
  • 1,2, or 3 disparate meals during your feeling window. Do NOT snack all day long
  • Eat during the daylight hours of the day not at night
    1. 4pm? 5pm? What does the most recent research show?
  • Circadian Rhythm

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    • What you eat. Lower your carb intake

     

        1. No vegetable oils
          1. Cardiovascular health issues?
  • Read labels (most processed foods have veggie oils)
  • Just eat real food
  • Why have we backed away from using the terms ‘ketogenic’, ‘diet’, et al…
  • Carbohydrate restriction
    1. Not the SAD (100-150g/day as a normal human diet as opposed to the SAD 300+g/day)
      1. Breads, pasta, crackers, et al…
  • Carbohydrates are not necessary
    1. Stored as glycogen
  • Can be used as instant energy
  • Can be stored as fat
  • Carbs are NOT a necessary macronutrient
    1. Gluconeogenesis

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    • Sleep optimization/Stress management

     

        1. Sleep deprivation
          1. Dim lights at night
  • Align with circadian rhythm
  • Red LED bulbs, wear blue light blocking glasses (evolutionary relevant because of campfire light spectrum)
    1. Recent campfire in Acadia
  • Avoid stress things
    1. Shift work
  • Long commutes
    1. Guided meditation during commutes? What opportunities are you taking advantage of
  • Saying no (JOMO)
  • Toxic relationships
    1. Difficult conversations with clients “You don’t owe anyone an explanation for you health and lifestyle choices.”
  • Stay off social media
    1. Human body has not evolved to differentiate stress

    •  

    • Resistance training

     

        1. Increases metabolism
  • Increases metabolic flexibility
  • Previous paradigm of ``chronic cardio” doesn’t work.
  • Long term weight loss/improvement in metabolic health we need to heal your metabolism first.
    1. Emmy’s working with clients, optimizing and healing metabolic health.
  • You want to build muscle
  • Chronic cardio loses fat AND muscle
  • Resistance training loses fat AND BUILDS muscle
  • Squats, deadlifts, chest presses, shoulder presses, et al
  • Costs? Planet fitness ($10/month), get a trainer, youtube visualizations, something is better than nothing. Go SLOW! Ask questions of the bros at the gym

    •  

    • Getting outside into nature.

     

      1. Emmy is a hippie
  • Being in nature allows some separation from our busy world. We evolved with nature.
    • ...more
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    Simply Health MEBy Emmy Liscord, MD and Peter Spiegel M.Ed